There is soluble fiber and insoluble fiber. Both soluble fiber and insoluble fiber has important health benefits. Eat a variety of foods to get enough of both soluble fiber and insoluble fiber.

Soluble Fiber

Soluble fiber dissolves easily in water and takes on a soft, gel like texture in the intestines. Soluble fiber is not broken down until it reaches the large intestine where digestion causes gas (flatulence). It is found in such foods as oat bran, beans, peas, and most fruits.

Soluble fiber is found in the following:

• Oatmeal
• Oat bran
• Nuts and seeds
• Most fruits such as apples, strawberries, pears, and blueberries
• Dry beans and peas

Insoluble Fiber

Insoluble fiber often called roughage, does not dissolve in water, passes essentially unchanged through the intestines and produces little gas. Insouble fiber helps move waste through the digestive tract decreasing the time that potentially harmful substances may stay in the colon. Found in wheat bran and some vegetables.

Insoluble fiber is found in the following:

• Whole wheat bread
• Barley
• Brown rice
• Couscous
• Bulgur or whole grain cereals
• Wheat bran
• Seeds
• Most vegetables
• Fruits

The recommended amount of dietary fiber that you consume each day for a 1,000 calorie diet is 14 grams. If you need 2,000 calories a day, you should try to get 28 grams of dietary fiber each day.

Easy Dietary Fiber Estimator

Daily calories – 1000 – Daily dietary fiber – 14 grams
Daily calories – 1200 – Daily dietary fiber – 17 grams
Daily calories – 1400 – Daily dietary fiber – 20 grams
Daily calories – 1600 – Daily dietary fiber – 22 grams
Daily calories – 1800 – Daily dietary fiber – 25 grams
Daily calories – 2000 – Daily dietary fiber – 28 grams
Daily calories – 2200 – Daily dietary fiber – 31 grams
Daily calories – 2400 – Daily dietary fiber – 34 grams
Daily calories – 2600 – Daily dietary fiber – 36 grams
Daily calories – 2800 – Daily dietary fiber – 39 grams
Daily calories – 3000 – Daily dietary fiber – 42 grams